Comparing Nutrients in 1 kilogram Rice VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Rice	8%	2%	90%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Rice	Dried Butternuts	Recommended Dietary Allowance
Energy	126% 3650kcal	211% 6120kcal	2900kcal per day for Men 19-50 years
Fat	6.8% 6.6g	587% 570g	97g per day for Men 19-50 years
Saturated Fat	5.63% 1.8g	41% 13g	32g per day for Men 19-50 years
Omega 3	19.4% 0.31g	5449% 87g	1.6g per day for Men 19-50 years
Omega 6	8.6% 1.46g	1984% 337g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	615% 800g	93% 121g	130g per day for Men 19-50 years
Sugars	1.66% 1.2g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	34.2% 13g	124% 47g	38g per day for Men 19-50 years
Protein	127% 71.3g	445% 249g	56g per day for Men 19-50 years

Vitamins

	Rice	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	319% 3.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.7% 0.49mg	114% 1.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	65.3% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	202% 10mg	127% 6.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	126% 1.64mg	431% 5.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 80μg	165% 660μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	35.6% 32mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.33% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice	Dried Butternuts	Recommended Dietary Allowance
Calcium	28% 280mg	53% 530mg	1000mg per day for Men 19-50 years
Copper	244% 2.2mg	500% 4.5mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	100% 8mg	503% 40mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	564% 2370mg	420mg per day for Men 19-50 years
Manganese	473% 11mg	2852% 65.6mg	2.3mg per day for Men 19-50 years
Molybdenum	1427% 642μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	164% 1150mg	637% 4460mg	700mg per day for Men 19-50 years
Potassium	34% 1150mg	124% 4210mg	3400mg per day for Men 19-50 years
Selenium	275% 151μg	313% 172μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	285% 31.3mg	11mg per day for Men 19-50 years
Water	3.14% 116g	0.9% 33.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice VS Dried Butternuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Rice versus 1 kg of Dried Butternuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Rice vs Dried Butternuts:

• 1 kilogram of Rice has 1.5 times more Vitamin B3 and 1.6 times more Vitamin B5 than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 5.5 times more Vitamin B1, 3 times more Vitamin B2, 3.4 times more Vitamin B6, 8.3 times more Vitamin B9 and more Vitamin C than Raw Regular Long-grain White Rice.
• 1 kilogram of Rice have insufficient amounts of Vitamin C
• Both Raw Regular Long-grain White Rice as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Rice vs Dried Butternuts:

• 1 kg of Dried Butternuts contains 1.9 times more Calcium, 2 times more Copper, 5 times more Iron, 9.5 times more Magnesium, 6 times more Manganese, 3.9 times more Phosphorus, 3.7 times more Potassium and 2.9 times more Zinc than Raw Regular Long-grain White Rice.
• Both Rice and Dried Butternuts contain similar levels of Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Rice has 6.6 times more Carbohydrate than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 1.7 times more Energy, 86.3 times more Fat, 7.3 times more Saturated Fat, 281.2 times more Omega 3, 231 times more Omega 6, 3.6 times more Fiber and 3.5 times more Protein than Raw Regular Long-grain White Rice.
• 1 kilogram of Rice provide inadequate amounts of Omega 3 and Omega 6